WEEK 12 : DAY 3

THE WARMUP

MTNTOUGH Standard
Row - 500m
High Knees - 30 sec
Butt Kicks - 30 sec
World's Greatest Stretch - 30 sec
Overhead Lunge - 30 sec
Walk Out Push-ups - 30 sec
Lateral Lunge - 30 sec
Floor Wipers - 30 sec

THE WORKOUT

Superset
The 11's - Squats and Plate Push-ups
Squats 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Push-ups 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Then

MTNTOUGH Core
*5 Rounds for Time
Spin Bike, Heavy Resistance - 30 sec
Knees to Elbow with Chin-up - 10
Box Jumps - 10
Jump Rope - 100
Ball Plank Roll-outs - 10

MOBILITY
Follow along with Emily in this week's mobility video.

NOTES
Prepare workout equipment prior to beginning the MTNTOUGH Standard Warmup.
Once the warmup is complete, begin the workout within two minutes, minimal rest necessary and water as needed.
For Back Squats, all Hunter Athletes should use an althete specified weight that allows the athlete to maintain strict form during all reps. All athletes should attempt to increase weight from that which was used during Week 9.
During all Weighted Push-ups, althetes should use the below athlete specified weight, in plate form, and placed on the athlete's back while in push-up position. Maintain a tight core and strict form during all reps.
Rest approximately 1:30 between all supersets of Back Squats and Weighted Push-ups.

For the Beginner Hunter Athlete:
Recommended weight for Weighted Push-ups: 25 lb plate.

For the Intermediate Hunter Athlete:
Recommended weight for Weighted Push-ups: 35 lb plate.

For the Elite Hunter Athlete:
Recommended weight for Weighted Push-ups: 45 lb plate.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Squats: https://lab.mtntough.com/videos/mtntough-form-squats
Plate Push-ups: https://lab.mtntough.com/videos/mtntough-form-weighted-pushups
Knees to Elbow with Chin-up: https://lab.mtntough.com/videos/mtntough-form-elbows-to-knees-with-chin-up
Box Jumps: https://lab.mtntough.com/videos/mtntough-form-box-jumps
Ball Plank Roll-outs: https://lab.mtntough.com/videos/mtntough-form-ball-plank-roll-out